Complex carbs are usually preferred over simple carbs, but not all the time. Numerous foods high in sugar (sucrose and other added sugars) provide "empty calories"—that is, they have few nutrients but lots of calories while the calories in foods rich in complex carbs are usually more nutritious. But then again it depends on the food. Dairy products and fruit contain sugars, but are important parts of a healthy diet because of the other nutrients they contain. Some foods rich in complex carbs are better than others. Whole grains like oats, whole wheat, brown rice are more nutritious than refined grains, since they retain the bran and the germ, which are rich in vitamins, minerals, fiber, and beneficial phytochemicals. The same is true of vegetables and beans. In fact, people whose diet is rich in whole grains and other high-fiber foods tend to have a lower risk of heart disease, diabetes, and some cancers.
